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12516 “on the 5th day of christmas”

5
Dec

12516 “on the 5th day of christmas”

J5 CrossFit – CrossFit

Warm-up

4 rounds

row 10 cal ( yes they count towards five goal)

20 dubs

10 ohs squats with bar

Mobilty

t spine work

ankle work

I: Overhead Squat

get all weights out and then as a team complet the following EMOM.

min 1- 45/35 3 reps

min 2- 30% 3 reps

min 3- 30% 3 reps

min 4- 40% 3 reps

min 5- 50% 3 reps

min 6- 60% 3 reps

min 7- 70% 3 reps

min 8- 70% 3 reps

min 9- 70% 3 reps

min 10- 70% 3 reps

min 11- 70% 3 reps

min 12- 70% 3 reps

DO Not EXXCEED

70% please

II: Metcon (Time)

for time

RX -silver

50 double unders

50 situps

10 dead lift 185/125

40 dubs

40 situps

10 dead lift 185/125

30 dubs

30 sit ups

10 dead lift 185/125

20 dubs

20 situps

10 deadlift 185/125

intermediate – bronze-

singles

155/105

rx + gold

225/155

dubs unbroken

12 min time cap

Extra Credit

please choose 2 of the following

XTRA STRENGTH

1. bench press

4 x 4 @ 75% of 1 rm

2. incline dumbell bench 3x 8

Conditioning

3. 3 sets with 1 min rest of

10 cal on bike

10 bar facing burpee

4. 50 cal row on setting 10